First 5km Run

Vanquish-Storm

Vanquish-Storm

Vanquish-Storm

Soldato
Joined
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Did my first 5km run today, okay it was in the gym on a treadmill but stilll :P

Im trying to loose some weight so should help a bit doing some of those runs.

Ill be honest i didnt exactly run my fastest the whole time but i just needed a target to beat for next time.

I managed it in 38:06mins and to be honest i dont know if thats absolutly terrible or good??
 
Not a bad time...depends on the context really :p

Perhaps focus on a more varied run as opposed to time beating on flats. Incorporate some climbs with flat/descents for recovery to get some harder workout sections.

Steady state is all well and good but you want to be pushing it if you want to loose weight also!
 
It isn't bad, how much do you weigh and when was the last time you ran that far ? School ?

I did a 10km in 59m which was the first time I had run that distance in 3.5 years. So for 5km that wasn't a bad effort.
 
In the gym today I did 25 mins and varied the incline from 2% to 8% to max 15% and down and up walking at a pace of about 4.2mph. I almost burnt off as much calories as running constant at 6mph on the flat
 
I weight 95kg on some scales that i dont trust but its a rough estimate.

Yep last time i ran that far prob was school im 23 now so few years ago.

I play 5 aside every week but doubt i "run" even 1km.
 
My first 5k took me 45mins so your looking good mate.

Your speed will soon get faster, my 5k time now is around 22mins, so yours will soon get better.
 
Vanquish-Storm said:
I weight 95kg on some scales that i dont trust but its a rough estimate.

Yep last time i ran that far prob was school im 23 now so few years ago.

I play 5 aside every week but doubt i "run" even 1km.
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I am 87kg, after dropping 5kg from 92 since January. So keep it up and it will come off quicker.

I play on and off every week football but it ends up being about 7 a side so roll on subs. You will be surprised how far you run.

I can burn anything up to 1200 calories in one footy session that lasts 75 mins. Probably more if I could accurately monitor it. Might buy a HRM for birthday.
 
Good to know im on the right track :)

I find it hard to control my breathing (this is the same for football too) any advice on that??

Ill keep you updated with my times :D
 
in deep through the nose, out through the mouth. Not much you can do until the heart finds a happy medium. I usually find the first 2kms are a oxygen fuelled mess. Then everything calms down until the last 2 minutes, but then I am trying to speed up loads haha.
 
I've only recently got into running 5km distances. Started off at 35 mins, now down to 32 mins after 5-6 runs. Am hoping to break the 30minute barrier in the next few runs.
 
physichull said:
I've only recently got into running 5km distances. Started off at 35 mins, now down to 32 mins after 5-6 runs. Am hoping to break the 30minute barrier in the next few runs.
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Im going to try break that 30min barrier soon too. How much do you weigh physichull, if you dont mind me asking?

Do you guys run on road or treadmill? (or both)
 
My biggest tip?

Get off the treadmill, get on some trail route or something nice and soft. It will be kinder on your knees and will be a lot easier mentally. Though, more taxing on the body without you realising it. O and its great fun :)
 
Vanquish-Storm said:
I find it hard to control my breathing (this is the same for football too) any advice on that??
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Good effort. 5k is a long way to run so well done for managing it.

Running is a steady speed thing so it's easier to control your breathing than it will be for football which is more spontaneous. As your fitness improves you'll find it easier. When running I breathe in and out every other step as my left foot hits the floor. So that means as you're running along you'll be concentrating on left-right (breathing in), left-right (breating out), left-right (breathing in), left-right (breating out) etc. If you're getting too out of breath, slow down!
 
Begbie said:
My biggest tip?

Get off the treadmill, get on some trail route or something nice and soft. It will be kinder on your knees and will be a lot easier mentally. Though, more taxing on the body without you realising it. O and its great fun :)
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I'd second that, always think running in the fresh air is much nicer and the softer inconsistent ground improves the work out a lot, of course be prepared for your time to increase running 5km on a treadmil is way easier than in the real world.

If you want a target just look to beat your time, once you get it below 30 minutes I'd look to vary it up with the incline and stuff to make your body work harder.
 
Vanquish-Storm said:
Im going to try break that 30min barrier soon too. How much do you weigh physichull, if you dont mind me asking?

Do you guys run on road or treadmill? (or both)
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11 stone, give or take half a stone (I'm guessing!), but probably nearly 12 stone than 11.

I sometimes run on the treadmill at the gym, but I don't find that it helps me much. There really is no substitute for "real" running. I made 31:30 mins for 5km last night. I still can't help but feel hopeless though. I run every other night and just seem to stagnate. It is totally daft. For my age, I ought to be able to be much quicker, but I just don't seem to improve. I think I probably just need a bit more motivation to step up another gear and stop being so pathetic!

Next run on Sunday and I am aiming for 31mins dead.

I also get asthma, but it is only exercise induced and usually very mild. I always have to take my ventolin before a run though, otherwise I couldn't even manage 2km!
 
I use Runkeeper. It's a great little app although the pace and elevation graphs online don't seem to work properly anymore which is a bit annoying as they were really useful.
 
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